Home-Style Squash and Pinto Beans Recipes

Home-Style Squash and Pinto Beans Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

Vegetables, rice, and beans make this all-American dish a welcome repast after a hard day. This
recipe contains 12 grams of fiber and less than 2 grams of fat. Serve it with a salad and fruit
wedges.

1⁄4 to 1⁄2 cup vegetable broth, as needed
1⁄2 cup diced onion
2 teaspoons seeded and minced jalapeño chile
2 garlic cloves, minced or pressed
1 cup sliced yellow squash (1⁄2-inch-thick slices)
1 cup sliced zucchini (1⁄2-inch-thick slices)
11⁄2 cups cooked or canned pinto beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes, undrained, or 11⁄2 cups chopped fresh tomatoes 
     plus 1⁄2 cup tomato juice, water, or vegetable broth
1⁄2 cup fresh or frozen corn kernels
3 fresh thyme sprigs
2 cups cooked Brown Rice, Couscous, or pasta, kept hot


1. Heat 1⁄4 cup of the vegetable broth in a large skillet over mediumhigh
heat. Add the onion, chile, and garlic and cook and stir for 2 minutes.

2. Stir in the squash and zucchini and cook and stir for 2 minutes. Add
the beans, tomatoes and their liquid, corn, and thyme sprigs. Lower
the heat, cover, and simmer for 10 minutes.

3. Remove and discard the thyme sprigs. Serve over the hot rice.

4. Stored in a covered container in the refrigerator, leftover Home-Style
Squash and Pinto Beans will keep for up to 3 days.


PER SERVING: 268 calories; 1.9 g fat; 0.3 g saturated fat; 6.4% calories from fat; 0 mg cholesterol;
11.6 g protein; 53.6 g total carbohydrate; 5.6 g sugar; 11.9 g fiber; 323 mg sodium; 91 mg calcium;
3.4 mg iron; 14.9 mg vitamin C; 270 mcg beta-carotene; 1.6 mg vitamin E